Written by: Wallace Merriman

How Much Should You Exercise?
Posted on:Oct 25, 2011

Are you getting enough exercise?
What are your fitness goals?  Is it to lose weight, get healthy, maintain your weight?  Whatever the goal, there are a few guidelines to help you achieve your fitness.  Of course a clean and healthy diet is a major part, but working out is the other half of the puzzle.  See if you’re meeting your exercise needs.

If you want to:

Lose Weight.  Creating that caloric deficit is major work.  To lose weight, you should workout for one hour per day, at least 5 times a week.  You also need to get your heart pumping.  This means that light-intensity exercise like walking or household chores doesn’t count.  Get your heart rate up with high-intensity exercise, like intervals.

Maintain Weight Loss.  Studies have shown that people who lost a significant amount of weight, were able to maintain their weight loss with a healthy lifestyle and at least one hour of exercise daily.  The FDA recommends to workout at least one hour a day and up to 90 minutes 5 times a week to maintain weight loss.  

Stay Healthy.  Regular exercise and fitness routine is a vital way to lower your risk for cancer and other diseases.  The American Cancer Society recommends you get up to 45-50 minutes of exercise 5 times per week to lower your risk for breast cancer.  Interesting!  The American College of Sports Medicine suggests that all adults under 65 exercise for 30 minutes a day, 5 times a week (at least moderate-intensity cardio) or intense cardio for 20 minutes daily, 3 times per week.  This will lower you risk for heart disease.

Working out for 300 minutes weekly takes commitment.  So don’t be hard on yourself.  Take one day at a time, but do set goals for yourself! Whether it’s a daily or weekly goal.  It’s alright to break up the exercise if you can’t get an hour in each day.  Just make sure you are doing moderate to high-intensity.  You can do it!